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13-05-23

1945-2130: Shoulders/Back/Triceps/Abs

Circuit 1 4X
V-bar pull ups
BWX10
Seated DB shoulder press
65X12X2
65X10X2

13-05-21

2000-2130: Quads/Traps/Abs/Lower back

Circuit 1 4X
Front squats
155X8
SL Deadlift
225X10X3
225X7+5 Rest pause

13-05-19

REST DAY

19 hour fast, success. fell short of the 24 hour mark, it's all good.

13-05-20

1700-1900: Chest/Back/Calves

13-05-18

1600-1700: Quads/Hams/Abs

Dynamic mobility 5 minutes

Circuit 1 4X
Front squats
95X12
Goodmornings

13-05-17

930-1005: HIIT
Jogging around Outdoor track
Jog 1 lap around track: 400m
Farmer carries w/50lb DB 50 yards
Tire flips 250lbs X 10 reps
Repeat for 30 minutes

Macros: C 1961 C 95g P...

I am also interested in seeing how this plays out. Right now I am losing my last little bit of bodyfat and i'm only consuming 1600-1700 calories. I'm about 7% BF and i'm doing cardio in the morning...

Best of luck TP! I can tell you're on the right track and ready to do whatever it takes to succeed!

I believe striving to achieve your goal for a purpose such as joining the military is inspiring!...

13-05-14

1300-1330: Moderate intensity cardio. Treadmill.
25minutes/6.0mph
5minutes/5.5mph

Macros: C 1693 C 65g P 214g F 61g

13-05-16

13-05-14

0830-900: Power walk

2000-2130: Density giant set training. Template B


Dynamic mobility and foam rolling: 5 minutes
10 minutes moderate intensity cardio

13-05-13

2015-2200: Density Giant set training V2.0 (Again, had good results last time, decided to give it another go)

Dynamic mobility and foam rolling

Circuit 1 4X:
Front squats
2XWUP...

13-05-11

1130-1300: Shoulders/Traps

Dynamic mobility drills
10 minute incline walk: 3.5mph 5incl

Reverse external flyes w/head on bench
20X12X3
Standing BBOH presses

13-05-09

0800-0845: 45 minute brisk walk

2015-2200: Back/Biceps/HITT

Dynamic warmup and foam rolling

Reverse BB rows
135X12X4

13-05-07

1915-2010: Swimming 25 minutes laps moderate intensity and 5 minutes treading water
15 minutes in the Sauna

Macros: C 1685 C 82g F 59g P 212g

13-05-08

0930-1005: 5 km jog. 32...

13-05-06

0730-800: 30 minute power walk

2015-2215: Chest/Triceps/Abs/HIIT

Dynamic mobility drills and foam rolling

Decline DB press
2XWUP

13-05-05

Rest Day!

22 hour fast today. Starting to get a little easier but so far around the 16 hour mark of fasting, my stomach feels like it hasn't eaten in days and I feel really weak and...

13-05-04

1200-1330: Shoulders/Legs/Calves

Dynamic warm up

Side lateral raises
1XWUP
25X10X3XOH plate step ups
Front cable raises

13-05-02

0830-0900: low intensity power walk in a fasted state

2015-2200: Back/Biceps

Dynamic mobility and foam rolling

Bent over BB rows
2XWUP

13-05-01

0815-0835: PDT Final Exam
20 minutes of continuous exam drills

1430-1545: Played outdoor football (Needed to tan lol)

2030-2200: Chest/Triceps/Abs

Dynamic mobility + foam rolling

13-04-30

AM: 30 minute low intensity walk, 3.0mph

PM: Swimming/Sauna

20 minutes swimming laps, moderate intensity, 5 minute treading water
Sauna: 15 minutes of ball dripping sweat XD
...

13-04-29

AM: Power walk, low intensity 3.0mph pace

PM: Shoulders/Legs/abs

Dynamic mobility drills and foam rolling

Front squats
2X Warm ups